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The Motus Lab/Pull Yourself Up
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Pull Yourself Up

  • Course
  • 45 Lessons
  • 365-day access

Learn how to do Pull-ups and Chin-ups, at your own pace. Feel stronger than ever, with this program that will teach you everything you need to know.
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Contents

Welcome!

Welcome to you brave human! So you want to be able to pull body up and feel stronger than ever? Let’s do this!

I’m Adrien, your coach for this course and I’m proud of you for taking action.

Welcome onboard!

Welcome video
What are the differences between Chin-up and Pull-up ?
Chin-up and Pull-up Demo

How does it work ?

Short video for you to understand how to use this program

How to use

Terminology

This section here consists of a video and a quizz to introduce and get familiar with key words you will here in almost every videos. There are about 10 new terms for you here, with visual examples.

Grab a piece of paper and make sure to memorize them all.

Terminology
Quizz

Phase 1: Straight Arm Strength

This Phase 1: Straight Arm Strength, consists of 2 sections:

  1. Hanging Protocol

  2. Resistance Bands

Overall this is worth about a dozen exercises, that are crucial for your training and being able to pull yourself up.

1. Hanging Protocol
Passive Hang
Hanging Shrugs
Active Hangs
Hanging Arched Pull
Hanging Arched Hold
2. Resistance Bands
RB Horizontal Retraction
RB Diagonal Retraction
RB Lat Pull Down
RB Lat Pull Down Hold
RB Pull Apart
RB Overhead Pull Apart

Phase 2: Conditioning and Endurance

This phase 2 “Bent Arm Strength”, consists of 3 sections:

  • Leg assisted

  • Floor assisted

  • Resistance Bands

You will need some TRX (or rings), a barbell (or a bar that sits around chest level), and resistance bands.

1. Leg Assisted
Jackknife Chin-up
Pole Squat Pull
Towel Pole Squat Pull
OA Squat Pole Pull
Stepping Arched Pull
2. Floor Assisted
TRX Rows (Neutral)
TRX Rows (Supinated)
TRX Rows (Pronated)
TRX Biceps Curls
Australian Chin-up
3. Resistance Band
RB Kneeled Arched Pull
RB Hinged Rows
RB Retraction + Flexion (Standing)
RB Retraction + Flexion (kneeling)

Phase 3: Bent Arm Strength

This phase 3 consists of only 1 section, as you’re now getting stronger and stronger.

All of these exercises will look more and more like an actual chin/pull-up. So, yes, it’ll be hard. But you’re almost there.

We won’t need to work with bands anymore.

Keep in mind that, you’re your own captain here, and you’re free to design your work out as you wish. Feel free to pick a few exercises from phase 1 and/or phase 2 to implement with the ones from this new phase.

Half way start + Eccentric (Supinated)
Half Way Start + Eccentric (Pronated)
Top Bar Start + Full Eccentric (Supinated)
Top Bar Start + Full Eccentric (Pronated)
Jump Start + Eccentric (Pull-up)
Jump Start + Eccentric (Chin-up)
Half way start + Down and Up (Supinated)
Half Way Start + Down & Up (Pronated)

Phase 4: Congratulations, you made it

If you end up here, on phase 4, it means you have successfully completed all requirements from phase 3. Which also means, you’re now capable of doing an actual chin/pull-up, according to my calculations.

So, just go for it.

You can be proud of yourself!

Congratulations